Jerk Complex

Hang Power Clean + Power Clean + Split Jerk

EMOM 10, Build In Heavy

AMRAP 4 x 4

Run 400m
Remaining Time Alternating Calorie
Row & Ski Erg

4 Sets:

6 - 12 Strict Deficit HSPU

rest 2 minutes between sets.

• Aim to build off last week
• Resp & CM

2 - 3 rounds:

30 sec High Plank Hold
30 sec Wall Sit
20 sec bottom of push up hold
20 sec of air squats
10 sec of push ups
10 sec of jumping lunges

AMRAP 4
2-4-6-8-10...
Alternating Dumbbell Power Snatch, 25/17.5kg
Handstand Walk, 8m
Rest 2 mins
AMRAP 4
2-4-6-8-10...
Burpee Box Jump, 30/24 in
Handstand Walk, 8m
Rest 2 mins
AMRAP 4
2-4-6-8-10...
Bar Muscle-up
Handstand Walk 8m

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Scaling
Level 3: Prescribed
Level 2:
Snatch 22.5./15kg
burpee box jump 24/20
banded bar MU
Level 1:
Snatch 17.5./12.5kg
1-2-3-4-5.. burpee box jump 24/20
low bar MU

500m ski erg
3x
10 straight arm band pull apart
10 hollow rocks
5 push ups

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Weighted Strict C2B Pull-up 5-4-3-2-1-2-3-4-5, using heaviest weight per set
Weighted Strict Ring Dip 5-4-3-2-1-2-3-4-5, using heaviest weight per set
rest as needed b/w sets
use a dip bar
to scale:
pull ups on a low bar, legs on the bench
dips on the box feet on the floor

3 Round of:
GHD Sit Ups 25 reps
Handstand Walk 25 m

For time:
Strict Pull Ups 30 reps
2:00 rest
C2B Pull Ups 40 reps
2:00 rest
Pull Ups 50 reps

• 8-8-8-8 of:
BB Back Squats
8 @ 8 RPE (-10%) (Load Drop)
60% 1RM 8 reps
65% 1RM 8 reps
70% 1RM 8 reps
60% 1RM 8 reps

• 3 Interval of:
BB Back Squats
80% of 8 @ 8 RPE 1:00 @ max reps
1:00 rest each interval